We didnt get an update for a while, almost a week but this is a good start.Hello everyone
Will add a little update for the last week
Friday the 29th and Saturday the 30th
Were rest days
20m cardio on both days - Friday 20m core workout as well
Sunday December 1st
Push day - went to the gym 18 hours fasted
Flat Bench press
45 lbs 20 reps
135 lbs 12 reps
185 lbs 10 reps
205 lbs 6 reps
Dumbbell shoulder press
50 lbs 12 Reps
65 lbs 8 reps
65 lbs 6 reps + 50 lbs 6 reps
Pec deck
200 lbs 8 reps
2x 220 lbs 6 reps + 120lbs 10 reps
Lateral raises
2x 20 lbs 12 reps
2x 20 lbs 10 reps
Triceps press down + overhead triceps extension
4x 66 lbs 8+8 reps
Dumbbell tricep extensions
3x30 lbs 6 reps per arm
Fasted for a total of 28 hours
Monday December 2nd
Workout - 13 hours since last meal
Lat pull downs
143 lbs 12 reps
187 lbs 8 reps
3x 209 lbs 8 reps
Machine rows
2x70 lbs 20 reps
3x 120 lbs 10 reps
Cable lat pulls
40 lbs 20 reps
3x 60 lbs 10 reps
Cable Face pulls
3x 38.5lbs 15 reps
Ez barbell curl
40lbs 12 reps
90 lbs 7 reps
90lbs 6 reps
Preacher curls, bottom part
3x 25 lbs 8 reps
Followed by 30m cardio ( stationary bike )
Tuesday December 3rd
Workout - 17 hours fasted
Legs
Hack squat
45 lbs ( per side) 12 reps
4x 90 lbs( per side ) 7 reps
Barbell RdL
135 lbs 10 reps
3x 225 lbs 8 reps
Leg extension
4x20 90 lbs
Seated calf raises
5x 90 lbs 20 reps
Followed by 40m cardio ( bike )
Broke my fast at 20 hours
Wednesday was a Rest day
Thursday December 5th
Workout Upper body - 14 hours fasted
Incline bench press
95 lbs 20 reps
135 lbs 12 reps
3x 185 lbs 5 reps
135 lbs 6 reps
Kroc row
40lbs 20 reps per side
3x 65lbs 10 reps per side
Cable lateral raise
4x 16 lbs 10 reps
Cable Hammer curl ( rope extension )
4x 38 lbs 16 reps
Dumbbell triceps extension
3x 35 lbs 6 reps per arm
Followed by 30m cardio
Friday was a rest day
40m cardio and 20m core workout